Having a savory meal like this Healthy Egg Breakfast Recipe is an easy way to fuel your body! As a dietitian, this is one of my favorite ways to start the day with high-quality protein, fiber-rich carbohydrates, and heart-healthy fats. There are many delicious ways to customize it, and it's perfect for busy mornings!
As a dietitian, I'm a big fan of a savory protein-packed breakfast like healthy egg recipes as a way to get in essential nutrients in the morning. This easy breakfast consists of the best scrambled eggs, cottage cheese for extra protein, roasted sweet potatoes, avocado, and sautéed veggies. There's no added sugar, and the balance of nutrients will keep you full and satisfied. Plus, you can make the roasted sweet potatoes ahead of time so all you really have to do is scramble the eggs and cook the baby spinach in the morning! A simple habit like prioritizing breakfast as part of a balanced diet can be a game changer if you're on a health or weight loss journey, and it's one of the easiest ways to support your body.
If you like this recipe and want more healthy egg breakfasts, you may also enjoy my make ahead breakfast sandwich egg muffins, cottage cheese breakfast casseroles (like this one with bell peppers), dill pickle egg salad, or scrambled eggs with feta cheese & tomatoes. If you're looking for a sweeter breakfast that's still packed with nutrition, try my vanilla chia pudding with Greek yogurt, high protein overnight oats, or a Greek Yogurt bowl (or Skyr bowl) with blueberries and nuts or seeds.
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Key Ingredient Notes and Substitution Ideas
This healthy egg breakfast recipe is made with fresh ingredients. Here's some ingredient notes, but be sure to check the recipe card for measurements.
- Eggs - eggs are a complete protein and one of the main ingredients for this recipe. I usually use whole eggs and not just the egg whites because there are several nutrients found in the egg yolks, including fat-soluble vitamins D, A, E, and K. But sometimes I do one large egg and liquid egg whites for the rest to get the extra grams of protein that are found in the white and add more volume. I scrambled my eggs, but you can do a fried egg, hard-boiled eggs, or soft-boiled egg depending on what you like.
- Cottage Cheese - cottage cheese adds a boost of protein and also adds some calcium and extra flavor to this recipe. I like the texture and consistency of Good Culture brand of cottage cheese if you can find it. If you don't like the flavor or texture of cottage cheese, feel free to substitute it with feta cheese or cheddar cheese added to the eggs. Other options for more protein are turkey sausage or maple chicken sausage patties.
- Sweet Potatoes - roasted sweet potatoes add a rich texture and nutrients like dietary fiber to support a healthy gut, and vitamins A and C. If you prefer, you can use roasted baby potatoes instead. More options for a carbohydrate are sourdough toast, an English muffin made with whole grains, or a side of fruit like blueberries.
- Avocado -use a perfectly ripe avocado for more fiber and heart-healthy fatty acids.
- Baby Spinach or Mixed Greens - I like starting the day with a lot of veggies for micronutrients like vitamin C and antioxidants. I use spinach or mixed greens and sauté them until they shrink down. Sometimes I use steamed broccoli and mix it in with my eggs instead.
- Extra-Virgin Olive Oil - or avocado oil to coat the potatoes before roasting.
- Kosher Salt & Pepper - to tie all the flavors together.
- Optional Toppings - some of the toppings I love using are everything but the bagel seasoning, red pepper flakes, fresh lemon juice (I squeeze this over my spinach and avocado), salsa or hot sauce (I add this to the egg mixture), or fresh herbs.
How to Make a Healthy Egg Breakfast Recipe
Below are the instructions for how to make this healthy breakfast bowl with some visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1: The first step is to roast your potatoes. Preheat the oven to 425℉ (218°C). Line a sheet pan with parchment paper and spray with olive oil spray. Wash and peel your sweet potatoes. On a cutting board, use a sharp knife to cut them into 1-inch cubes. In a large bowl or directly on the baking sheet, coat the sweet potato cubes with olive oil, kosher salt & pepper. Add to the baking sheet in a single layer and bake in the preheated oven for 25-30 minutes. Oven times will vary.
- Step 2: While the potatoes roast, add the eggs, a spoonful of the cottage cheese, salt & pepper to a bowl and whisk until well combined. Heat a nonstick skillet or large non-stick frying pan over low to medium heat. Add a drizzle of olive oil or a bit of butter to the skillet and heat. Add the whisked eggs to the center of the pan and scramble them by pushing them from the edges of the pan to the center with a spatula until they're almost done. Remove from heat to let them finish cooking then remove from the pan.
- Step 3: In the same pan, add a bit more olive oil if needed and saute the baby spinach or mixed greens until they are just cooked. Add a squeeze of lemon juice.
- Step 4: Assemble your bowl by adding the eggs, sweet potatoes, remaining cottage cheese, diced avocado, and greens. I like to top the avocado & cottage cheese with Everything Bagel seasoning, the eggs with salsa, and the whole bowl with a sprinkle of red pepper flakes, sea salt, and black pepper.
Hint: adding cottage cheese to the scrambled eggs makes them super fluffy!
Dietitian Tip
I know that when it comes to breakfast, everyone has different opinions! Some people wake up hungry and ready to eat, and other people don't wake up ready for a meal. For me personally, I used to skip breakfast altogether. Over time, I realized this habit of skipping breakfast would often lead to more snacking during the day and feeling ravenous in the evenings. Since then, I've shifted my eating patterns and typically eat breakfast within 1-2 hours of waking up. When I focus on having a balanced meal in the mornings, I find that I have more energy and fewer cravings throughout the day. And I rarely feel like snacking at night when I start the day with this healthy breakfast.
Video of How to Make a Healthy Egg Breakfast Recipe
Here is a video of how to make this recipe that I hope is helpful!
Variations for Healthy Egg Breakfast Recipe
The best part about this recipe is you can customize them! Below are some suggestions, but feel free to get creative:
- Spicy - double up on the red pepper flakes or use an extra spicy salsa for a little kick!
- Deluxe - if you have leftover vegetables from the night before, go ahead and add them in! I often add zucchini, roasted broccoli & cauliflower, or halved cherry tomatoes.
- Change up the carb - if you don't have the time to roast the sweet potatoes in advance, serve it with a fresh banana or berries. A slice or two of sourdough toast works, too.
- Change up the Veggie - sauté kale instead of spinach or enjoy a tomato dill salad with this breakfast bowl instead!
Storage for Healthy Egg Breakfast Recipe
- Meal Prep: roast the sweet potatoes ahead of time so all you have to do when you're ready to eat is scramble the eggs and assemble!
- Storage: store leftovers in the fridge for up to 3-4 days.
Expert Tips
- The most time-consuming part of this recipe is roasting the sweet potatoes. If you didn't prep them in advance, go ahead and throw those in the oven first while you make the other components.
- Use pre-cut sweet potatoes to make this recipe even easier.
- Flip the sweet potatoes halfway through cooking.
- Be sure to spray the skillet with a little olive oil before pouring the egg mixture in so that it doesn't get stuck to the pan (even if your pan is non-stick).
- Crack your eggs on a flat, clean surface instead of the edge of the bowl. This helps make it less likely you'll get shell in the bowl.
- Use a rubber spatula to cook your eggs if you have one! The flexibility makes it easier to stir the eggs.
- Cook your scrambled eggs over low heat for the softest scramble.
FAQ
While healthy means something different to everyone, this egg recipe is a nutrient-rich option that can help you meet your daily values. Eggs contain high-quality protein to support hormone health and several other nutrients including vitamins C, A, D, E, and K and potassium. Sweet potatoes, avocado, and greens provide antioxidants and dietary fiber to support gut health.
Absolutely! You can use russet, yukon gold, or red potatoes instead of sweet potatoes. Some other options are whole grain toast or fruit!
Yes, this is a gluten-free recipe.
Feel free to use egg whites instead of whole eggs! Or if you want some of the nutrients from the yolk, do a half and half mixture of eggs and egg whites.
Related
Looking for other dietitian recipes like this? Try these:
Pairing
These are my favorite dishes to serve with this Healthy Egg Breakfast Recipe:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Healthy Egg Breakfast Recipe (Easy Brekky Bowl)
Equipment
- 1 Skillet
Ingredients
- 2 large eggs
- ¼ cup cottage cheese
- 1 small sweet potato, diced or half a medium SP, ~¾ cup cooked
- ½ small avocado, diced or ¼ of a medium or large avocado
- 1 cup baby spinach or mixed greens
- 1 tablespoon extra virgin olive oil for roasting the sweet potatoes
- 1 squeeze fresh lemon to taste for the greens
- salsa or hot sauce optional, to taste for the eggs
- Everything Bagel seasoning optional, to taste
- red pepper flakes optional, to taste
- kosher salt & black pepper to taste
Instructions
- The first step is to roast your potatoes. Preheat the oven to 425℉ (218°C). Line a sheet pan with parchment paper and spray with olive oil spray. Wash and peel your sweet potatoes. On a cutting board, use a sharp knife to cut them into 1-inch cubes. In a large bowl or directly on the baking sheet, coat the sweet potato cubes with olive oil, kosher salt & pepper. Add to the baking sheet in a single layer and bake in the preheated oven for 25-30 minutes. Oven times will vary.
- While the potatoes roast, add the eggs, a spoonful of cottage cheese, salt & pepper to a bowl and whisk until well combined. Heat a nonstick skillet or large non-stick frying pan over low to medium heat. Add a drizzle of olive oil or a bit of butter to the skillet and heat. Add the whisked eggs to the center of the pan and scramble them by pushing them from the edges of the pan to the center with a spatula until they're almost done. Remove from heat to let them finish cooking.
- In the same pan, add a bit more olive oil if needed and saute the baby spinach or mixed greens until they are just cooked. Add a squeeze of lemon juice.
- Assemble your bowl by adding the eggs, sweet potatoes, cottage cheese, diced avocado, and greens. I like to top the avocado & cottage cheese with Everything Bagel seasoning, the eggs with salsa, and the whole bowl with a sprinkle of red pepper flakes, sea salt, and black pepper.
Video
Notes
- The most time-consuming part of this recipe is roasting the sweet potatoes. If you didn't prep them in advance, go ahead and throw those in the oven first while you make the other components.
- Use pre-cut sweet potatoes to make this recipe even easier.
- Flip the sweet potatoes halfway through cooking.
- Be sure to spray the skillet with a little olive oil before pouring the egg mixture in so that it doesn't get stuck to the pan (even if your pan is non-stick),
- Use a rubber spatula to cook your eggs if you have one! The flexibility makes it easier to stir the eggs.
- Cook your scrambled eggs over low heat for the softest scramble.
- Meal Prep: roast the sweet potatoes ahead of time so all you have to do when you're ready to eat is scramble the eggs and assemble!
- Storage: store leftovers in the fridge for up to 3-4 days.
Abby
Loved it!